Once you have children, its easy to think you will never sleep through the night again!

Feeling the pressure?

Here’s some tips to get you into bed and catching some sleep sooner rather than later.

Routine –  Set your biological clock.

Eat meals at the same time everyday so that you don’t upset your blood sugar levels.  

Set yourself a realistic bedtime (10.30pm) and wake-up time (6.00-6.30am).

Allow for 6.5-8 hours of sleep.  

Get up 30 minutes before the kids, have a coffee in peace and go over your list in preparation for the day.

If the kids are up early, then go to bed earlier! 

Limit Caffeine

Limit caffeine from 3pm onwards and drink milk, herbal tea or water as an alternative.

Take Notes

Make a list ‘to do’ list for the next day so that things are not playing on your mind when you get into bed.  Get your thoughts down on paper.

Wind down 

Allow for a wind down period before you get into bed. Don’t go from one extreme (finishing off work on the computer) to another (jumping into bed) expecting to go to sleep.  

Give yourself some time in between to wind down.


Once in  bed, you need to be comfortable so you can relax, have the room dark and quiet. If a partner is a snorer prevents you from dropping off, try sleeping at the other end of the bed for a few nights or invest in some quality ear plugs.

Close your eyes, relax and listen to yourself breathing. 

Still struggling?

Try the 4-7-8 breathing technique

The next thing you know, you will be waking up.

On waking

Get some natural light; this will help set your biological clock, if its winter, think about investing in a clock, which also lets off light to wake you up more naturally.

Early bedtime for children

Get you children off to bed early so that you can get everything done and wind down.  

If you have other tips – please leave them below